Saturated Fats Aren't Bad! Here Are Top 5 Oils That You Must Have In Your Diet

Cholesterol free, heart -friendly and light are a few of the terms that oil producing companies (cooking oil) use in the television commercials as their unique selling point. The irony is, none of the terms are legitimate enough that proves their product beneficial for the heart health. Before proceeding with the article, understand the following facts about cooking oil/fats:

1. Primarily saturated and monounsaturated fats do not lead to heart diseases. In fact, they are proven beneficial for all your hormones, especially the sex hormones.

2. Dietary cholesterol is different from your serum cholesterol. You actually need dietary cholesterol for the optimal functioning of your vital organs as well as hormones.

3. The so called heart friendly oils you see in the advertisement are mostly not healthy for your heart.

4. An oil is said to be healthy when it has a high heating point and does not get rancid easily.

Getting to the point, here are 5 best oils that are actually healthy for your body.

Coconut Oil

Coconut oil is one of the most stable forms of plant based saturated oils. It mainly contains lauric acid (also found in breast milk), that brings you some unique properties, such as high heating point, hard to be rancid, anti-fungal, anti-bacterial, anti-viral and so on. Categorized under medium chain triglycerides aka MCTs, the coconut oil is a great source of instant energy. Unlike any other fat source, it does not store easily into the fat cells. Once coconut oil is ingested, it is directly sent to the liver for energy production and being a MCT, it does not require bile secretion to digest the chain of fatty acids. In our opinion, it is the healthiest cooking oil available.

Desi Ghee

Our ancestors have been swearing on the health benefits of ghee. Unfortunately, it’s the new generation who has stopped using it. However, thanks to the researchers who have recently proved the fact that fats are not the enemy. Ghee primarily contains saturated fatty acids and is rich in vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits. Despite being a milk product, the ghee is casein and lactose free, and therefore, best for people with lactose intolerance.

Olive Oil

To be precise, the extra virgin olive oil is the best variant of olive oils. Derived from the olive tree, olive oil is monounsaturated fatty acid, rich in anti-oxidants and various heart friendly compounds. Popular for its anti-inflammatory properties, it is the staple part of the Mediterranean diet, home to world’s healthiest population. Olive oil prevents LDL from getting oxidized and therefore, prevents atherosclerosis (narrowing of arteries).

Fish Oil

Fish oil offers tons of health benefits. However, it is not fit for cooking and therefore, consumed as a supplement. Categorized under polyunsaturated fats, the fish oil contains omega3 fatty acid that further provides the essential EPA and DHA. Omega3 is an imperative macro nutrient which has been proven highly beneficial for our heart, brain and joint health.

Organic Palm Oil (Not Hydrogenated)

Palm oil is expected to be the next big thing due to its several health benefits. Derived from the fleshy fruit of oil palms, it’s also known as red palm oil because of its reddish-orange color. Known to be rich in vitamin A, E and K, the palm oil is extremely beneficial for the prevention of diseases like arterial thrombosis, atherosclerosis, cancer, cataracts, cognitive impairment and so on. However, always prefer organic palm oil and avoid hydrogenated palm oil.

Note: Palm oil and palm kernel oil are different. Hence, do not get confused with it.

Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him here.